{"id":2012,"date":"2026-08-21T09:18:27","date_gmt":"2026-08-21T06:18:27","guid":{"rendered":"https:\/\/www.dztecs.com\/wellness\/forget-stretching-your-hamstrings-im-a-personal-trainer-and-this-is-the-3-minute-alternative-mobility-flow-i-give-most-people\/"},"modified":"2026-08-21T09:34:35","modified_gmt":"2026-08-21T06:34:35","slug":"forget-stretching-your-hamstrings-im-a-personal-trainer-and-this-is-the-3-minute-alternative-mobility-flow-i-give-most-people","status":"publish","type":"post","link":"https:\/\/www.dztecs.com\/wellness\/forget-stretching-your-hamstrings-im-a-personal-trainer-and-this-is-the-3-minute-alternative-mobility-flow-i-give-most-people\/","title":{"rendered":"\u0645\u062f\u0631\u0628 \u0634\u062e\u0635\u064a \u064a\u064f\u0642\u062f\u0645: \u0631\u0648\u062a\u064a\u0646 \u0645\u0631\u0648\u0646\u0629 \u0644\u0640 3 \u062f\u0642\u0627\u0626\u0642 \u0628\u062f\u064a\u0644 \u0644\u0644\u0625\u0637\u0627\u0644\u0629","gt_translate_keys":[{"key":"rendered","format":"text"}]},"content":{"rendered":"<div class=\"vfocused-takeaways-box\">\n<h4 class=\"vfocused-takeaways-title\"><span class=\"vfocused-takeaways-icon\" aria-hidden=\"true\">\ud83d\udca1<\/span> \u0623\u0647\u0645 \u0645\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0645\u0639\u0631\u0641\u062a\u0647<\/h4>\n<ul class=\"vfocused-takeaways-list\">\n<li>\u064a\u0631\u0643\u0632 \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0647\u0630\u0627 \u0639\u0644\u0649 \u062a\u062f\u0641\u0626\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0648\u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0627\u0644\u0645\u0641\u0627\u0635\u0644\u060c \u0645\u0645\u0627 \u064a\u0648\u0641\u0631 \u0645\u0631\u0648\u0646\u0629 \u0634\u0627\u0645\u0644\u0629 \u062a\u062a\u062c\u0627\u0648\u0632 \u0645\u062c\u0631\u062f \u0627\u0644\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u062e\u0644\u0641\u064a\u0629.<\/li>\n<li>\u064a\u062a\u0637\u0644\u0628 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642 \u0627\u0644\u0648\u0627\u0639\u064a \u0648\u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0628\u0637\u064a\u0626\u0629\u060c \u0645\u0639 \u0627\u0644\u062a\u0648\u0642\u0641 \u0641\u0648\u0631\u0627\u064b \u0639\u0646\u062f \u0623\u064a \u0623\u0644\u0645 \u0648\u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0627\u0644\u0637\u0628\u064a\u0628 \u0641\u064a \u062d\u0627\u0644\u0627\u062a \u0627\u0644\u0625\u0635\u0627\u0628\u0629\u060c \u0648\u064a\u0645\u0643\u0646 \u062a\u0639\u062f\u064a\u0644 \u0627\u0644\u0648\u0636\u0639\u064a\u0627\u062a \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0648\u0633\u0627\u062f\u0629 \u0644\u0644\u0631\u0643\u0628\u062a\u064a\u0646.<\/li>\n<li>\u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0645\u0646\u0627\u0633\u0628 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0648\u0644\u0627 \u064a\u062d\u062a\u0627\u062c \u0644\u0645\u0639\u062f\u0627\u062a \u0633\u0648\u0649 \u062d\u0635\u064a\u0631\u0629\u060c \u0648\u064a\u0632\u0648\u0644 \u0627\u0644\u0627\u0646\u0632\u0639\u0627\u062c \u0627\u0644\u0623\u0648\u0644\u064a \u0645\u0639 \u062a\u0644\u064a\u064a\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0648\u064a\u0645\u0643\u0646 \u062a\u0645\u062f\u064a\u062f \u0645\u062f\u062a\u0647 \u062d\u0633\u0628 \u0627\u0644\u0631\u063a\u0628\u0629.<\/li>\n<\/ul>\n<\/div>\n<nav class=\"vfocused-toc-box\" aria-label=\"\u062c\u062f\u0648\u0644 \u0627\u0644\u0645\u062d\u062a\u0648\u064a\u0627\u062a\"><strong class=\"vfocused-toc-title\">\ud83d\udccc \u062c\u062f\u0648\u0644 \u0627\u0644\u0645\u062d\u062a\u0648\u064a\u0627\u062a<\/strong><\/p>\n<ul class=\"vfocused-toc-list\">\n<li class=\"vfocused-toc-item\"><a class=\"vfocused-toc-link\" href=\"#section-1\">\u0634\u0627\u0647\u062f: \u0631\u0648\u062a\u064a\u0646 \u0645\u0631\u0648\u0646\u0629 \u0644\u0645\u062f\u0629 3 \u062f\u0642\u0627\u0626\u0642 \u064a\u0645\u0643\u0646\u0643 \u062a\u062c\u0631\u0628\u062a\u0647 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/a><\/li>\n<li class=\"vfocused-toc-item\"><a class=\"vfocused-toc-link\" href=\"#section-2\">\u0645\u0627 \u0647\u064a \u0627\u0644\u0641\u0648\u0627\u0626\u062f\u061f<\/a><\/li>\n<\/ul>\n<\/nav>\n<p>\u0646\u0627\u062f\u0631\u0627\u064b \u0645\u0627 \u0623\u0648\u0635\u064a \u0628\u0627\u0644\u062a\u0645\u062f\u062f \u0639\u0644\u0649 \u062d\u0633\u0627\u0628 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629\u060c \u0625\u0644\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u0623\u0645\u0631 \u0636\u0631\u0648\u0631\u064a\u0627\u064b \u0644\u0644\u063a\u0627\u064a\u0629. \u0648\u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u062d\u0627\u0644\u0629\u060c \u064a\u0643\u0648\u0646 \u0630\u0644\u0643 \u0641\u064a \u0646\u0647\u0627\u064a\u0629 \u0627\u0644\u062c\u0644\u0633\u0629 \u0623\u062b\u0646\u0627\u0621 \u062a\u0647\u062f\u0626\u0629 \u0627\u0644\u0639\u0645\u0644\u0627\u0621. \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u062e\u0644\u0641\u064a\u0629 (Hamstrings) \u0645\u0639\u0631\u0648\u0641\u0629 \u0628\u0634\u062f\u0647\u0627 \u0627\u0644\u062f\u0627\u0626\u0645 \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u062e\u0644\u0641\u064a \u0645\u0646 \u0627\u0644\u0641\u062e\u0630\u064a\u0646\u060c \u0648\u0631\u063a\u0645 \u0627\u0633\u062a\u062c\u0627\u0628\u062a\u0647\u0627 \u0627\u0644\u062c\u064a\u062f\u0629 \u0644\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u062b\u0627\u0628\u062a\u060c \u0625\u0644\u0627 \u0623\u0646 \u0641\u0648\u0627\u0626\u062f \u0630\u0644\u0643 \u063a\u0627\u0644\u0628\u0627\u064b \u0645\u0627 \u062a\u0643\u0648\u0646 \u0642\u0635\u064a\u0631\u0629 \u0627\u0644\u0623\u0645\u062f. \u0644\u0645\u0639\u0631\u0641\u0629 \u0627\u0644\u0645\u0632\u064a\u062f\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0627\u0637\u0644\u0627\u0639 \u0639\u0644\u0649 \u0645\u0642\u0627\u0644\u0646\u0627 \u062d\u0648\u0644 <a href=\"https:\/\/www.dztecs.com\/wellness\/is-it-good-or-bad-to-stretch-before-a-workout\/\">\u0627\u0644\u062a\u0645\u062f\u062f \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646: \u0647\u0644 \u0647\u0648 \u0645\u0641\u064a\u062f \u0623\u0645 \u0645\u0636\u0631\u061f<\/a><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-2033\" src=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/image_dae9db0e-1.jpg\" alt=\"\" width=\"1200\" height=\"675\" srcset=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/image_dae9db0e-1.jpg 1200w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/image_dae9db0e-1-300x169.jpg 300w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/image_dae9db0e-1-1024x576.jpg 1024w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/image_dae9db0e-1-768x432.jpg 768w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/>\u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0630\u0644\u0643\u060c \u062c\u0631\u0628 \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0647\u0630\u0627 \u0627\u0644\u0630\u064a \u064a\u0633\u062a\u063a\u0631\u0642 \u062b\u0644\u0627\u062b \u062f\u0642\u0627\u0626\u0642 \u0648\u064a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u062e\u0644\u0641\u064a\u0629\u060c \u0644\u062a\u0644\u064a\u064a\u0646 \u0639\u0636\u0644\u0627\u062a\u0643\u060c \u0648\u062a\u062d\u0633\u064a\u0646 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0648\u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646\u060c \u0648\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0645\u0641\u0627\u0635\u0644.<\/p>\n<p>\u0623\u062f\u0646\u0627\u0647\u060c \u0633\u0623\u0633\u062a\u0639\u0631\u0636 \u0628\u0639\u0636 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0639\u062f\u064a\u062f\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u062a\u0648\u0642\u0639\u0647\u0627\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0646\u0641\u0633\u0647. \u0644\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0623\u0648\u0632\u0627\u0646\u060c \u0641\u0642\u0637 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u062d\u0635\u0627\u0626\u0631 \u0627\u0644\u064a\u0648\u063a\u0627.<\/p>\n<h2 id=\"section-1\">\u0634\u0627\u0647\u062f: \u0631\u0648\u062a\u064a\u0646 \u0645\u0631\u0648\u0646\u0629 \u0644\u0645\u062f\u0629 3 \u062f\u0642\u0627\u0626\u0642 \u064a\u0645\u0643\u0646\u0643 \u062a\u062c\u0631\u0628\u062a\u0647 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/h2>\n<p><em>\u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0628\u0623\u064a \u0623\u0644\u0645 \u0641\u064a \u0623\u064a \u0648\u0642\u062a\u060c \u062a\u0648\u0642\u0641 \u0648\u0627\u0633\u062a\u0631\u062d. \u0648\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0625\u0635\u0627\u0628\u0629 \u0623\u0648 \u062d\u0627\u0644\u0629 \u0635\u062d\u064a\u0629\u060c \u0623\u0646\u0635\u062d\u0643 \u0628\u0637\u0644\u0628 \u0627\u0644\u0645\u0634\u0648\u0631\u0629 \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0628\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u062e\u0627\u0635\u0629 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062c\u062f \u0635\u0639\u0648\u0628\u0629 \u0641\u064a \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0623\u0648 \u0627\u0644\u0631\u0643\u0648\u0639.<\/em><\/p>\n<p>\u064a\u0633\u062a\u063a\u0631\u0642 \u0647\u0630\u0627 \u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0628\u0636\u0639 \u062f\u0642\u0627\u0626\u0642 \u0641\u0642\u0637\u060c \u0644\u0643\u0646 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644 \u0625\u0630\u0627 \u0623\u0631\u062f\u062a. \u062e\u0644\u0627\u0644 \u0647\u0630\u0627 \u0627\u0644\u0648\u0642\u062a\u060c \u0631\u0643\u0632 \u0639\u0644\u0649 \u062a\u0646\u0641\u0633\u0643 \u0648\u062a\u062d\u0631\u0643 \u0628\u0628\u0637\u0621 \u0648\u0648\u0639\u064a\u060c \u0648\u0641\u0643\u0631 \u0641\u064a \u062e\u0644\u0642 \u0645\u0633\u0627\u062d\u0629 \u0641\u064a \u062c\u0633\u0645\u0643 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u062a\u0633\u0631\u0639 \u0641\u064a \u0627\u0644\u062d\u0631\u0643\u0627\u062a.<\/p>\n<p>\u0623\u062d\u0628 \u062a\u0634\u063a\u064a\u0644 \u0628\u0639\u0636 \u0627\u0644\u0645\u0648\u0633\u064a\u0642\u0649\u060c \u0648\u0644\u0643\u0646 \u0647\u0630\u0627 \u0627\u062e\u062a\u064a\u0627\u0631\u064a \u0628\u0627\u0644\u0637\u0628\u0639. \u0639\u0646\u062f \u0627\u0644\u062a\u0646\u0641\u0633\u060c \u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0634\u0647\u064a\u0642 \u0648\u0627\u0644\u0632\u0641\u064a\u0631 \u0627\u0644\u0648\u0627\u0633\u0639\u064a\u0646 \u0628\u062a\u0648\u062c\u064a\u0647 \u0623\u0646\u0641\u0627\u0633\u0643 \u0646\u062d\u0648 \u0628\u0637\u0646\u0643 \u0648\u0638\u0647\u0631\u0643 \u0648\u0642\u0641\u0635\u0643 \u0627\u0644\u0635\u062f\u0631\u064a\u060c \u0643\u0645\u0627 \u0644\u0648 \u0643\u0646\u062a \u062a\u0646\u0641\u062e \u0628\u0627\u0644\u0648\u0646\u0627\u064b \u0648\u062a\u0641\u0631\u063a\u0647. \u0647\u0630\u0627 \u0644\u0627 \u064a\u0633\u0627\u0639\u062f \u0641\u0642\u0637 \u0641\u064a \u062a\u0641\u0639\u064a\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639\u060c \u0628\u0644 \u064a\u0639\u0646\u064a \u0623\u064a\u0636\u0627\u064b \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062d\u062c\u0627\u0628 \u0627\u0644\u062d\u0627\u062c\u0632.<\/p>\n<h2 id=\"section-2\">\u0645\u0627 \u0647\u064a \u0627\u0644\u0641\u0648\u0627\u0626\u062f\u061f<\/h2>\n<figure><\/figure>\n<figure>\n<blockquote><p>\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0643\u062b\u064a\u0631\u064a\u0646 \u0645\u0646\u0627\u060c \u062a\u0639\u062a\u0628\u0631 \u0627\u0644\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u062e\u0644\u0641\u064a\u0629 \u0645\u0646\u0637\u0642\u0629 \u0645\u0634\u0643\u0644\u0629 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0634\u062f \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u0641\u064a \u0645\u0639\u0638\u0645 \u0627\u0644\u0623\u0648\u0642\u0627\u062a.<\/p><\/blockquote>\n<\/figure>\n<p>\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0643\u062b\u064a\u0631\u064a\u0646 \u0645\u0646\u0627\u060c \u062a\u0639\u062a\u0628\u0631 \u0627\u0644\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u062e\u0644\u0641\u064a\u0629 \u0645\u0646\u0637\u0642\u0629 \u0645\u0634\u0643\u0644\u0629 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0634\u062f \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u0641\u064a \u0645\u0639\u0638\u0645 \u0627\u0644\u0623\u0648\u0642\u0627\u062a. \u0633\u062a\u0639\u0631\u0641 \u0645\u0646 \u062a\u062c\u0627\u0631\u0628\u0643 \u0627\u0644\u062e\u0627\u0635\u0629 \u0623\u0646 \u0645\u062d\u0627\u0648\u0644\u0629 \u0644\u0645\u0633 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0642\u062f \u062a\u0628\u062f\u0648 \u0623\u0635\u0639\u0628 \u0628\u0643\u062b\u064a\u0631 \u0645\u0646\u060c \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u0645\u062f \u0630\u0631\u0627\u0639\u0643 \u062e\u0644\u0641 \u0638\u0647\u0631\u0643.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-2032\" src=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/image_6588487c-1.jpg\" alt=\"\" width=\"1200\" height=\"675\" srcset=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/image_6588487c-1.jpg 1200w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/image_6588487c-1-300x169.jpg 300w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/image_6588487c-1-1024x576.jpg 1024w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/08\/image_6588487c-1-768x432.jpg 768w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><\/p>\n<p>\u0623\u062d\u0628 \u0623\u0646 \u0623\u0636\u064a\u0641 \u0647\u0630\u0627 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\u0637\u0628\u064a\u0639\u064a.<\/p>\n<p>\u0627\u0644\u0646\u062a\u0627\u0626\u062c\u061f \u0623\u0648\u062a\u0627\u0631 \u062e\u0644\u0641\u064a\u0629 \u0623\u0643\u062b\u0631 \u0645\u0631\u0648\u0646\u0629 \u0641\u064a \u062f\u0642\u0627\u0626\u0642 \u0645\u0639\u062f\u0648\u062f\u0629.<\/p>\n<p>\u0623\u062e\u0628\u0631\u0646\u0627 \u0643\u064a\u0641 \u0643\u0627\u0646\u062a \u062a\u062c\u0631\u0628\u062a\u0643 \u0641\u064a \u0627\u0644\u062a\u0639\u0644\u064a\u0642\u0627\u062a!<\/p>\n<hr \/>\n<p>&nbsp;<\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"excerpt":{"rendered":"<p>\ud83d\udca1 \u0623\u0647\u0645 \u0645\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0645\u0639\u0631\u0641\u062a\u0647 \u064a\u0631\u0643\u0632 \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0647\u0630\u0627 \u0639\u0644\u0649 \u062a\u062f\u0641\u0626\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0633\u0645 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